Interval training is a program that involves increasing and decreasing the intensity of a program at certain periods of time. During the duration of this cardiovascular program, the person exercising must exert maximum effort for a brief period of time followed by a rest or recovery period for a longer or equal period of time. This type of program can be applied when running, swimming, cycling or rowing.
The Benefits of Interval Training
A study published in the Journal of Applied Physiology states that interval training can help a person lose 36% more body fat and even improve one's cardiovascular fitness by 13%. Another study from the University of New South Wales showed that people who incorporated interval training in their cycling workout lost three times more weight than the ones who cycled at a steady, moderate pace.
How Does It Work?
According to Steve Boutcher, a professor in the University of New South Wales, this is caused by the increased production of catecholamines, which stimulates the body to release fat.
In the Textbook of Work Physiology, Olof Astrand explains that myoglobin plays a role in increasing fat oxidation when doing interval training. Myoglobin, which binds to oxygen, is the muscles' source of oxygen. During interval training, this protein is consumed when one is exerting maximum effort and is replenished when one is in the recovery phase. The presence of oxygen in the body is needed for fat oxidation. Therefore, when myoglobin runs out, the body tends to prefer using carbohydrates as a source of energy during exercise. So, in a work out wherein the myoglobin is continuously consumed and replenished, there is a higher rate of fat oxidation. This is the cycle that occurs during interval training.
How to Do Interval Training
Generally, interval training is done by having bursts of high intensity training combined with low intensity training. Ideally, the recovery phase should be 1.5 times longer than the work phase. An example of this is sprinting for 30 seconds and then running at a slower pace for 90 seconds. Some, however, have equal periods of the work phase and the recovery. They sprint for 30 seconds and run at a slow pace for 30 seconds.
The great thing about interval training is that it does not take a lot of time to do it. Exercises done at a steady pace usually require thirty minutes to one hour while interval training can be done for only fifteen to twenty minutes.
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